Strength training for cyclists: how to make your routine cycling-specific and build a rock solid core

Since the early 2000's, cyclists have started to understand the vital role that strength training plays in keeping us healthy, riding strong, and enjoying our time out on the bike more; but while many are now hitting the weights, they are often following bodybuilding programmes, not strength training programmes specifically for cycling.

Strength training that helps boost performance, whether you’re a racer or not, focusses on balancing out the movements from our chosen sport, and work on the other parts of the body that allow us to perform and move better.- Rotary stability, to help us learn how to lock the rib cage and hips together to produce more power

These major multi-joint movements allow us to function better as human beings, and cyclists of all ages and abilities will get big returns on the bike when they're performed properly.Ah, DOMS. Delayed Onset Muscle Soreness, AKA “my legs still hurt from my strength training session 3 days ago”, is a common phrase heard in cycling circles around the world; however, pushing ourselves in the gym to a 9 or 10/10 effort each session actually decreases the returns we will see from our efforts.

Teaching the body how to produce stiffness at the torso, hips, and spine, and allowing movement to happen more efficiently from the hips and shoulders, is at the core of training for performance. More technically, this could be described as 'producing proximal stiffness to produce distal motion'. Make sure your elbow is directly under your shoulder. There shouldn't be any pain in your shoulder while doing this.Can you do that while keeping your ribs and hips locked together? The Straight Leg Kickback on all fours will challenge you to get movement from the hip, while keeping your torso stiff and rock solid. If this is too challenging for you, you can start simply by keeping the toes on the ground, and sliding the toes backwards on the floor, getting movement only from the glutes.

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